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Friday, March 24, 2023

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Lactate Threshold

*Lactate Threshold workouts range from 7-14 minutes to allow you to push at medium to medium-high intensity and sustain that pace with bouts of higher intensity when needed. *

• Utilize ZenPlanner to sign up for classes.

• Continue to wipe down all equipment touched.

• Please continue to bring your own water.

Review Warm-up and SOD: 5 min

Warm-up together

2 min row/bike

10 PVC PT > ATW > GM

:20 down dog

10 push-ups

5 hanging shrugs w/pause

3-5 pull-ups OR 1-2 negatives

5 BB deads

5 DB deads

-3 min prep-

SOD

In 12 min, build to a heavy set of 3 Deadlifts

-2 min adjust BB & return to board-

WOD Review: 4 min

-3 min prep-

WOD

For time: 30-20-10 of:

Double DB/KB Deadlifts (50/35’s) (50+ 35/25’s)

Double DB/KB Fwd lunges (total) (50/35’s) (50+ 35/25’s)

Dubs (20-40-60) (Mod: Singles (40/80/120)

*Time Cap: 15 Minutes

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